Full body bodyweight training plan [PDF] available in English

PDF Full body bodyweight training plan - Set new records in 10 weeks!

Would you like to take your training to the next level and set new personal records at ? Then our 10-week full-body bodyweight training plan is the perfect companion for you!

We show you exactly which exercises you need to do and at what intensity so that you are guaranteed to make progress.

Statistically speaking, many exercisers stop exercising after a few days or weeks because they don't make any progress. They don't manage to keep up their training because it takes a lot of willpower and a routine to train regularly in order to establish habits. If you don't have a specific goal and don't have a strict training plan, progress usually fails to materialize and exercisers lose motivation and give up.

Do you know this problem? Don't be one of them!

With our weekly plan, we literally keep you "on the stick" and make sure that you follow a training routine, can celebrate successes and simply enjoy training.

The plan accompanies you week after week in your transformation. You will notice how you get stronger and do more and more repetitions of pull-ups, push-ups and many other exercises. Through the exercise videos you will learn the perfect execution of the various exercises. You will become generally fitter, build up strength and muscles, improve your general health and your well-being and burn fat on the side!

We provide you with a routine for just 2€ a week so that you no longer have to worry about the training schedule and simply follow your weekly plan. However, we can't do the training for you :)

Do you often lack motivation and an exchange with like-minded people?

In our exclusive Facebook group with over 1,000 members, you can exchange ideas with like-minded people at , get answers to your questions at , find a training buddy at and be motivated to achieve new top performances every day at . We'll keep your motivation high so that you can keep going and celebrate successes!

This is what you get:

✔️ 10-week full-body bodyweight training plan incl. exercise videos

✔️ Full-body warm-up routine for injury-free training

✔️ Access to our exclusive Facebook group with over 1,000 members (community exchange, answers to your questions, training partner search, etc.)

Who is the plan suitable for?

The PDF training plan is suitable for all athletes who have already mastered between one and three pull-ups and dips as well as around eight push-ups and have therefore already had some experience with bodyweight training. The plan can be individually adapted to your current fitness level by simply adjusting the specified number of repetitions or sets to your level.

If you can't do a pull-up yet and would describe yourself as a new beginner, it's best to start with our pull-up training plan. This will guide you on the way to your first pull-up in 10 weeks.

How much time do I need to plan?

You can complete the training plan in the comfort of your own home. Three training sessions of around 90 minutes each are planned per week. Home training saves a lot of time and can be integrated 100% flexibly into everyday life, as you can train flexibly at any time and save yourself a trip to the gym and waiting on equipment! So there are no more excuses!

What accessories do I need to carry out the plan?

• Gym rings
• A pull-up bar
• Pull-up straps
• Liquid Chalk (optional)

What to expect in the 10 weeks:

Weeks 1 & 2: Getting started with the program - increasing maximum strength

Week 3 & 4: Increase maximum strength

Week 5: Deload week

Week 6: Increase maximum strength

Week 7 & 8: Increase maximum strength

Week 9: Deload Week - Prepare for new records!

Week 10: Time for new records

60-day success guarantee

We are so confident in our plan that we are giving you a 60-day success guarantee . If you do not achieve success within the first 60 days and are not satisfied with the plan, write us a short message and we will refund your money. No ifs, ands or buts!

Shipping:

You will receive the training plan directly by e-mail as a PDF download after successful payment.

 Fast worldwide shipping: Your order will be shipped within 24 hours. Fast shipping within Europe in 1-5 business days depending on the country of delivery. Free shipping within Germany from 100€! We ship from our warehouse in Germany incl. tracking with guaranteed delivery!

 Hassle-free returns: You are not fully satisfied? Just send it back within 30 days (free of charge within Germany).

 100% Satisfaction Guarantee: We give you a 30 day money back guarantee if you are not fully satisfied! Don't love our products? Send them back.

 Excellent customer service: Our helpful customer service is available to answer any question in English and German. That's why over 1,600 customers worldwide have already rated us with 5/5 stars on Trustpilot!

 Over 500,000 satisfied customers: 98% customer satisfaction and over 500,000 satisfied customers in 70 countries worldwide already belong to the Pullup & Dip community.

Further questions about the product? Then just send us a message to service@pullup-dip.com or simply call: +49 89 215300-747

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